Category: Workout of the Day

Skill

EMOM for 10 Minutes
[Odd] Max Effort Double Unders
[Even] Plank Hold

Complete as many double unders as possible during the first minute of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minute you will be holding the plank position for as much of the minute as possible.

WOD

For time

21 Push Press 115/75lbs
400M Run
18 Push Press 115/75lbs
400M Run
15 Push Press 115/75lbs
400M Run

Workout notes: This couplet has a high number of push press that will be hard to complete as unbroken sets for most folks.  Choose a weight that challenges you but isn’t so heavy that you end up doing singles repetitions. Remember to focus on driving the bar upward with the hips and finishing with the arms.  If you rebend at the knees to catch the bar overhead you are performing a push jerk!

Strength

Front Squat 8-5-5-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

“Tabata Something Else“

Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-ups
Tabata Squats

Workout notes: This workout comes to us from CrossFit.com! The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. You will complete 8 rounds at each station for a total of 32 intervals. There is NO additional rest period between movements. Transition from one movement to the other after completing all 8 rounds. Tabata is scored as your lowest number in any round but don’t let that limit your effort.  You can go for it with each movement knowing that the movements do compliment each other!

Strength

Deadlift
8-5-5-3-3-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

WOD

For time
800M Run
50 Kettlebell Snatch 24/16kg
50 Wall ball Shots 20/14lbs 10/9′

Workout notes: Today’s workout is a chipper.  This workout is a bit longer that what would normally be a sprint for most people. You want to move through each movement quickly but pace yourself by breaking up the reps into manageable sets that don’t have you hitting failure.   For the kettlebell snatch we usually mean for them to be done from the hang position unless stated otherwise. Use whatever set sizes you find works for you but try to distribute equally between both arms.

Skill

EMOM 10 Minutes
2 Power Clean & Push Jerk

Work up to a light load and then perform 2 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you might use during a metcon but use this as technique practice.  Each lift does not need to be performed as “Touch and Go” but that is an option. Focus on catching the bar with your elbows up and in a partial squat.  Drive the bar up with your body and drop again into a partial squat to catch the bar while it is overhead.

WOD

5 rounds for time
200M run
15 Box Jump 24/20″
15 Hang Power Clean 95/65lbs

Workout notes:  The barbell weight here is Rx’d at a lighter weight but with the large number of reps it will be hard to hang on to the bar for an unbroken set. Use a weight you can rep out in at least a few sets. If you are performing singles because you went too heavy this will be a tough workout!

Skill

EMOM for 10 Minutes

[odd] Chest-To-Bar Pull-Ups
[even] :30 Second Handstand Hold

Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band if your strength level is not quite there yet.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 8 Minutes
10 Squat Cleans 115/75lbs
10 Burpees over the bar.

Workout notes: The squat clean can be performed as a power clean and front squat if you are new to the lift but riding the bar down into the bottom of the squat and rebounding up is ideal.  The burpee will be most difficult jumping over the bar and will also make the squat cleans harder so scale by stepping over or performing burpees in place.

WOD

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: This benchmark day is a repeat from September 21, 2014 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

WOD

50-40-30-20-10
Double Unders
10-8-6-4-2
Front Squats 185/125lbs

Workout notes: Two very difficult skills in the workout today! The double under is a skill that can only be mastered by practice.  Scale the workout to 2:1 single unders if you are new to jumping rope but if you have been hitting the singles for a while you might be ready to go for the double under.  Consider cutting the number of reps in half this time (25-20-15-10-5) or making a single under attempt at the top of every round.  The “Rx” front squat weight is heavier than you might normally see in high rep workout so keep that in mind with only 30 reps.  You will need to at least be able to power clean the weight but you can also squat clean your first rep.

Skill

E2MOM for 14 Minutes
2 Squat Snatch

Perform 2 Squat Snatch every 2 minutes for a total of 7 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 60% or less for newer lifters. Experienced lifters might be able to  bump up the weight but keep in mind you probably don’t want to max out prior to the benchmark workout scheduled. Leave something in the tank if you want to go for it with Grace!   If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD

“Grace”

for Time

30 Clean & Jerk 135/95lbs

Workout notes: This is another classic benchmark CrossFit workout!  The workout is essentially ground to shoulder then shoulder to overhead. You may power or squat clean the bar from the ground and then push-press or push-jerk the bar from the shoulder.

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive.  Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

WOD

3 Rounds for Time

50 Sit-Ups
400M Run
30 Wall Ball Shots 20/14lbs 10/9′

Workout notes: This triplet features 3 movements that do compliment each other in a way that should let you move continuously from one to the other as they predominately recruit different muscle chains but as with most things we do it will take a strong effort as there is high metabolic demand in this scenario.

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you have been using the bands for a while perform 8 sets of max effort RING ROWS and stay off of the bands for a day.

WOD

21-15-9
Deadlift 225/155lbs
Box Jump 24/20″

Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh.